How Exercise Affects Metabolism
Exercise is the best metabolism booster. Immediate calorie burn + EPOC (afterburn) + long-term muscle mass gain. Each kg muscle burns extra 13 kcal/day.
Burn Types
1) During exercise: calories vary by type/duration. 2) EPOC: HIIT creates 24-48 hours of additional 10% burn. 3) Muscle mass: permanent BMR increase. 4) Hormones: testosterone + growth hormone increase — supports fat loss.
Most Effective Workout
Strength (muscle building) + HIIT (cardio + EPOC) combination. 3 strength + 2 HIIT + 2 walks per week = optimal. Cardio-only causes muscle loss (especially excessive).
Frequently Asked Questions
Fasted vs fed exercise?▼
No difference in fat loss. Fasted may reduce performance; fed supports performance. Light exercise fasted OK; high intensity needs food.
Scientific References
- Børsheim E (2003) Effect of exercise on EPOC. Sports Med.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.